Training trotz Muskelkater? Die Wahrheit über Muskelwachstum & Erholung (wissenschaftlich erklärt)

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📌 Timestamps:
00:36 - Was ist Muskelkater?
01:52 - Wie entsteht Muskelkater?
02:28 - Muskelschäden & Muskelkater
03:44 - Aktuellste Hypothese zum Muskelkater
06:21 - Weniger Muskelkater durch Gewöhnung
08:11 - Nährstoffe gegen Muskelakter
09:51 - Ausreichend Schlaf ist entscheident
13:02 - Bewegung gegen Muskelkater
14:26 - Manuelle Therapie
15:05 - Kälte und Wärme
16:15 - Nährungsergänzungsmittel
17:28 - Fazit


Einige unserer verwendeten Studien & Referenzen (Den Rest findest du im Blogartikel):
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Schwane, J. A., et al. "Is Lactic Acid Related to Delayed-Onset Muscle Soreness?" Phys Sportsmed, vol. 11, no. 3, 1983, pp. 124-137.
Hotfiel, Thilo, et al. "Advances in Delayed-Onset Muscle Soreness (DOMS): Part I: Pathogenesis and Diagnostics." Sportverletz Sportschaden, vol. 32, no. 4, 2018, pp. 231-237.

Tiidus, P. Skeletal Muscle Damage and Repair. Champaign, IL: Human Kinetics, 2008.
Paulsen, G., et al. "Leucocytes, Cytokines and Satellite Cells: What Role Do They Play in Muscle Damage and Regeneration Following Eccentric Exercise?" Exerc. Immunol. Rev., vol. 18, 2012, pp. 42-97

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Sonkodi, Balazs, Istvan Berkes, and Erika Koltai. "Have we looked in the wrong direction for more than 100 years? Delayed onset muscle soreness is, in fact, neural microdamage rather than muscle damage." Antioxidants 9.3 (2020): 212.

Hoffmann, James, Mike Israetel, and Melissa Davis. Recovering from Training: How to Manage Fatigue to Maximize Performance. Renaissance Periodization, 2018.

Morton, Robert W., et al. "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults." British journal of sports medicine 52.6 (2018): 376-384.

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Heiss, R., et al. "Advances in Delayed-Onset Muscle Soreness (DOMS) - Part II: Treatment and Prevention." Sportverletz Sportschaden, vol. 33, 2019, pp. 153-160.

Chen, T. C., and Kazunori Nosaka. "Effects of number of eccentric muscle actions on first and second bouts of eccentric exercise of the elbow flexors." Journal of science and medicine in sport 9.1-2 (2006): 57-66.

Nosaka, Kazunori, and Mike Newton. "Concentric or eccentric training effect on eccentric exercise-induced muscle damage." Medicine & science in sports & exercise 34.1 (2002): 63-69.

Wang, Yutan, et al. “Heat and Cold Therapy Reduce Pain in Patients with Delayed Onset Muscle Soreness: A Systematic Review and Meta-Analysis of 32 Randomized Controlled Trials.” Physical Therapy in Sport, vol. 48, 2021, pp. 177-187. doi:10.1016/j.ptsp.2021.01.004.

Roberts, Llion A., et al. “Post-Exercise Cold Water Immersion Attenuates Acute Anabolic Signalling and Long-Term Adaptations in Muscle to Strength Training.” The Journal of Physiology, vol. 593, no. 18, 2015, pp. 4285-301. doi:10.1113/JP270570.

Costello, J. T., et al. “Whole‐Body Cryotherapy (Extreme Cold Air Exposure) for Preventing and Treating Muscle Soreness After Exercise in Adults.” Cochrane Database of Systematic Reviews, vol. 9, 2015. Art. No.: CD010789. DOI: 10.1002/14651858.CD010789.pub2. Accessed 17 July 2024.

Jouris, Kelly B., et al. “The Effect of Omega-3 Fatty Acid Supplementation on the Inflammatory Response to Eccentric Strength Exercise.” Journal of Sports Science & Medicine, vol. 10, no. 3, 2011, pp. 432-8.

VanDusseldorp, T. A., et al. “Impact of Varying Dosages of Fish Oil on Recovery and Soreness Following Eccentric Exercise.” Nutrients, vol. 12, 2020, p. 2246. https://doi.org/10.3390/nu12082246.